Swordfish is dense and meaty enough to hold up to a hot grill without falling apart, which makes it one of the easier fish to cook for someone still building grilling confidence.
A citrus salsa of orange, lime, and red onion adds the acid and brightness that salt usually provides, cutting through the richness of the fish without needing a shaker anywhere near the plate.
This recipe is written to be low in sodium, not as medical advice. If you're managing a heart, kidney, or blood pressure condition that requires a sodium-restricted diet, work with a doctor or registered dietitian on your specific daily limit.
A Short History
Grilling large cuts of firm fish over open flame is one of the oldest cooking methods around the Mediterranean, where swordfish has been a coastal staple in Sicily and southern Italy for centuries, often served simply with olive oil and citrus rather than a heavy sauce.
The pairing of grilled fish with a raw citrus and onion relish traces back to Latin American and Mediterranean traditions alike, where fresh acid stood in for the salt cured or brined preparations that came before refrigeration made fresh fish easy to keep.
The Four Components
- Protein. Swordfish steaks, grilled.
- Starch. None built in; pair with rice or quinoa.
- Vegetable. Red onion, in the salsa.
- Sauce. A fresh citrus salsa, no salt added.
Choosing the Swordfish
Look for steaks that are firm to the touch and a pale ivory to pink color, cut about an inch thick. Thinner steaks dry out fast on a hot grill, so ask your fishmonger to cut you a thicker piece if what is in the case looks slim. Avoid steaks with a grayish or browning edge, which signals age.
Swordfish has almost no internal fat to protect it from overcooking, so pat it fully dry before it hits the grill and oil the flesh rather than the grate. A quick sear on high heat, then a shorter finish, gives you a crust without drying out the center.
The Technique That Makes It: The High-Heat Sear
Swordfish's dense, meaty texture means it behaves more like a steak than a delicate fillet. The goal is a hard sear on both sides that sets a light crust before the center overcooks, since the fish has none of the fat marbling that keeps something like salmon forgiving.
Get the grill fully preheated before the fish goes on, and resist moving the steaks until they release naturally from the grates, usually four to five minutes per side. Pulling the fish a shade early and letting it rest for a minute or two lets carryover heat finish the job without tipping it into dry territory.
Grilled Swordfish with Citrus Salsa
Serves four. Prep fifteen minutes, cook ten minutes, total about twenty five minutes.
Ingredients
Protein
- 4 swordfish steaks, about 6 ounces each
- 2 tablespoons olive oil, divided
- Black pepper, to taste
Starch
- None built in; see intro for rice or quinoa pairing
Vegetable
- 1/4 cup red onion, finely diced
Sauce
- 1 orange, segmented and diced
- 1 lime, segmented and diced, plus 1 tablespoon juice
- 2 tablespoons fresh cilantro, chopped
Method
Mise en place
- Combine the orange, lime, red onion, cilantro, lime juice, and 1 tablespoon olive oil for the salsa. Set aside to let the flavors come together while the grill heats.
The fish
- Pat the swordfish steaks fully dry, brush with the remaining olive oil, and season with black pepper.
- Grill over medium high heat 4 to 5 minutes per side, until it flakes easily and reaches 145F.
Plate
- Let the steaks rest a minute or two off the heat, then top each with a generous spoonful of citrus salsa before serving.
Doneness
Swordfish is done at 145F internal, and the flesh should flake easily with a fork while still looking moist and opaque, not chalky or dry.
Nutrition (per serving, estimated)
Estimated from the ingredients as written, not lab-verified. This is not medical or nutrition advice; work with a doctor or registered dietitian to confirm this fits your specific sodium limit.
- Calories 290
- Fat 14 g
- Saturated fat 3 g
- Cholesterol 65 mg
- Sodium 110 mg
- Carbohydrates 9 g
- Fiber 2 g
- Sugar 6 g
- Protein 32 g
Get Ahead: A Timing Plan
- Up to a few hours ahead: make the citrus salsa and refrigerate until serving.
- While the grill heats: pat the swordfish dry so it sears rather than steams.
- Last step: top with salsa right before serving so it stays fresh and cold against the warm fish.
Wine Pairing
Match the citrus and char with a white that has its own acidity and enough body to stand up to a grilled steak of fish.
- Albarino from Rias Baixas, with its own citrus notes and coastal salinity.
- Assyrtiko from Santorini, bright and mineral, built for grilled seafood.
- Unoaked Chardonnay for a rounder option that still lets the citrus salsa lead.
Building the Meal Around It
Serve over rice or alongside Roasted Vegetable Quinoa Bowl. A simple green salad with a light vinaigrette keeps the plate in the same bright register as the salsa.
Cooking for a Crowd
Swordfish steaks grill in batches easily since they cook fast, but stagger your timing so the last batch off the grill is not sitting long before serving. Make a double batch of salsa ahead of time and hold it cold; it only gets better as it sits for an hour or two.
Troubleshooting
- Dry, chalky fish. It went past 145F. Pull it a shade early and let carryover heat finish the center.
- Fish sticks to the grate. The grill was not fully preheated, or the flesh was not oiled well enough. Get the grate hot and oil the fish, not just the grate.
- Salsa tastes flat. It needs more lime juice or a rest period; citrus salsas taste better after ten minutes than straight from the knife.
- Steak falls apart on the grill. It was flipped too early. Wait until it releases naturally from the grate before turning.
Variations
- Tuna or mahi mahi take the same citrus salsa treatment well.
- Mango instead of orange for a sweeter, tropical salsa.
- Add avocado diced into the salsa just before serving for richness.
- Cedar plank grilling for a smokier finish if you have planks on hand.
Frequently Asked Questions
Can I use a different fish?
Tuna or mahi mahi both work well with this same citrus salsa treatment.
How do I know the swordfish is done?
It should flake easily with a fork and reach an internal temperature of 145F.
Can I make the salsa ahead of time?
Yes, it holds well covered in the fridge for up to a day, and the flavor actually improves after an hour or two.
What if I do not have a grill?
A ridged grill pan or a hot cast iron skillet with a splash of oil will give you a similar sear indoors.
Is swordfish high in mercury?
It is on the higher end among common seafood, so most guidance suggests limiting it to once a week or so; check current guidance if you are pregnant or feeding young children.
Can I marinate the swordfish first?
A short 15 to 20 minute marinade in olive oil and citrus is fine, but longer than that and the acid starts to break down the texture.
More Low-Sodium Recipes
Looking for something else? Baked Trout with Fresh Dill and Lemon, Herb-Crusted Sea Bass, and the full Low-Sodium collection.
Who Is Writing This
I'm Chef Alan. I have spent 35 years in professional kitchens, I have formal culinary education in New Hampshire, and I have been honored as a 6-Time 4-Diamond Chef. More about me here.
If a recipe is missing something you needed, or a step didn't make sense, tell me. Get in touch and I'll fix it.
Cook Bolder, Serve Wiser, Eat Better.